Comparing Nutrients in 500 calories Oats VS Frozen Chopped Broccoli

Weight per 500 calories

• Oats: 129g
• Frozen Chopped Broccoli: 1923g

Oats have 15 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Oats or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	22% 16g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	152% 57.7g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.72% 1.24mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	94% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	89.4% 0.8mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	76% 6.07mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	54% 228mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	246% 5.65mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 206μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 672mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.6μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.57mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oats vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 10.3 times more Vitamin B2, 7.3 times more Vitamin B3, 3.1 times more Vitamin B5, 16.3 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Oats.
• Both Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 500 kcal.
• Both Oats as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oats vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 15.5 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 7.4 times more Potassium, 1.6 times more Selenium, 179.5 times more Sodium, 1.8 times more Zinc and 166.5 times more Water than Oats.
• Both Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oats have 1.6 times more Fat and 5.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14.2 times more Omega 3, 4.2 times more Fiber and 2.5 times more Protein than Oats.
• Both Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oats as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.